Workout of the Day (WOD)
A. Every 5 minutes for 4 rounds complete
25/20 Cal Row
8 Overhead Squats (60-65-70-75% 1 RM)
B. EMOM 10
Min 1: 6-10 Ring Rows (Parallel)
Min 2: 10-20 Weighted Straight Leg Sit Ups (25/15)
Post load for overhead squats. Ex: 135-145-155-165#
Upcoming Events
Oct 13 to Oct 30: Early Voting Continues!
Nov 3 Tuesday: Election Day!
Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David
And coming tomorrow…
AMRAP 20
3-6-9-12-15-18-21-…
Cal Row
Handstand Push Ups
Hang Power Clean (135/95)
Shoulder To Overhead (135/95)
Post rounds and reps. Ex: 6+38 Rx.